15 Kudya kwekuseni Zvikanganiso Zvinokonzera Kurema Kuwana

Zvemukati

• Funga Usati Waruma Kwekutanga
• Usanyengerwa neJuice
• Zadzai ... Iyo Hutano Way
• Iwe Unotera Mukuedzwa
• Usabvisa Kafi
• Enda Nyore paKofi Wedzera-Ons
• Iva Akagadzirira Kana Nzara Ikaitika
• Namatira Kushumiro Imwe
• Usaderedze Vending Machina
• Gadzirira Kutarisana neBuffet
• Rangarira Iyi Mantra
• Usavimbe neBreakfast Bars
• Ngwarira Brunch Cocktails
• Ita Kudya Kwemangwanani Kunosungirwa
• Wedzera Girazi reH2O
• Ongororo ye

Isu tinoziva kudya kwemangwanani ndicho chikafu chakakosha chezuva iri, asi zvatiri isu usadaro ziva nezvekudya kwemangwanani zvingangodaro kunge uchirongedza mapaundi! Takabvunza nyanzvi yezvehutano Dr. Lisa Davis, Mutevedzeri weMutungamiriri weSainzi neClinical Affairs paMedifast, kufumura gumi nemashanu emabhuru emangwanani makuru kwete-nos.

Funga Usati Waruma Kwekutanga

Kana vaunoshanda navo vachiunza zvinobata, hofisi inogona kuve musungo wekoriori. Zano raDavis? "Mira, simbisa, tora mweya wakadzika, uye tarisa pane zvinangwa zvehutano hwako," anodaro. Ndezvipi zvirinani: kuravira kwemufini kana kunzwa kwekuzadzisa zvinangwa zvako?

Usanyengerwa neJuice

Iwe unogona kufunga kuti kumonera pasi girazi reOJ inzira yakanaka yekutanga zuva rako, asi mhando zhinji dzakatengwa muzvitoro dzakazara neshuga. "Kushumirwa kwakanaka kwejusi reorenji kwakaringana sezvaungakwanise kusvina kubva mune rimwe orenji," anodaro Davis. "Pfungwa irinani inogona kunge iri yekunwa girazi remvura wodya orenji pachayo: Chibereko chose chinokupa mavitamini nemamineral emuto, pamwe nefibisi inozadza dumbu iyo inogona kubatsira kudzikamisa nzara kusvika masikati."

Zadzai ... Iyo Hutano Way

Davis anoti mapakeke uye waffles haisi-kwete yekudya kwemangwanani, kunyanya kana ichiperekedzwa neshuga yeshuga. "Panzvimbo iyoyo, edza chibage chakazara-chezviyo kana toast, uye edza kuwana mapuroteni muchimiro cheiyo isina mafuta kana yogati isina mafuta, nyama yakaonda, kana mazai machena," anodaro. "Uchanzwa kuguta kwenguva refu."

Iwe Unotera Mukuedzwa

Kudya kwemangwanani kunonaka, asi kana ukatarisana nekubata chinhu chekutanga mangwanani, edza nepaunogona napo kuramba. "Sugary cereals, toaster pastries, bagels, uye sinamoni rolls zvinoedza, asi zvinogona kukonzera spike mushuga yeropa, inoteverwa nekuparara kwesimba uye nzara, izvo zvinogona kukonzera kurwisa kwekudya pakati pemangwanani," akadaro. Davis anodaro.

Usabvisa Kafi

Iwe haufanire kupa yako yemangwanani mukombe waJoe, kunyangwe iwe uchirwira chikafu chine hutano. "Kunze kwekunge iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa. "Kana uchida zvinopfuura mukombe kana maviri kuti uende mangwanani, unogona kunge usina hope. Kofi haitsivi mazz chaiwo."

Enda Nyore paKofi Wedzera-Ons

"Ndozvamunowedzera mukofi zvinogona kuwedzera mapaundi nema inchi," anodaro Davis. "Shuga, svutugadzike, mukaka wakarohwa, uye hafu nehafu zvinogona kushandura mukombe wakareruka wekofi kuita calorie-bhomba chaiyo, uye kana uine rimwe kana akawanda zuva rega rega, macalorie acho anowedzera. Bvisa zvishoma shuga nemafuta zvishoma nezvishoma uye shanda kuti unakirwe nedoro rako remangwanani padhuze ne 'musina kupfeka' sezvaungaita. "

Iva Akagadzirira Kana Nzara Ikaitika

Kana iwe uchiwanzo mhanyisa kuti uende kubasa uye kusvetuka kudya kwemangwanani, unganidza zvekudya zvine hutano. "Kiyi yekudya zvine hutano kuronga kumberi," Davis anodaro. "Zvine musoro kuchengeta zvinovaka muviri, zvisiri zveshuga pick-me-ups mudhirowa redhesiki rako kana mufiriji yehofisi."

Namatira Kushumiro Imwe

Kushandira yega yega ine mafuta-mapuroteni, muchero wese kana miriwo, uye chingwa chezviyo chakazara kana zviyo inzira huru yekuita kuti muviri wako nepfungwa zvigadzirire zvido zvezuva rako. Zvakadaro, unofanirwa kuve nechokwadi chekuti huwandu hwemacalorie aunodya pakudya kwemangwanani hunoenderana nemakoriori ako ese ezuva nezuva." Hauna chokwadi chekuti imwe sevhisi inoita sei? Shandisa mazano aya kuti zvive nyore kuramba uri mugwara.

Usaderedze Vending Machina

"Kunyangwe vaine mafuta mazhinji uye macalorie, nzungu shoma kubva kumuchina wekutengesa dzinenge dzichikupa mapuroteni uye faibha, izvo zvinokuchengetedza kuti unzwe kuzara kwenguva yakareba kupfuura zvinoita donut," Davissays. "Kana uchikwanisa, svetukira kuchitoro chiri nyore utore yogati isina shuga isina mafuta, tambo yechizi tambo, muchero wese, kana kapuroteni kadiki."

Gadzirira Kutarisana neBuffet

Iwe unogona achiri kunakidzwa nechikafu chinogutsa pasina kuzvimisikidza pachako zvakapusa pavhiki brunch buffet. Ingo dzivirira zvinhu zvakaita semafini, michero jisi jongwe, uye zviwitsi. "Tanga nemazai, nyama isina mafuta (edza bhekoni reCanada pachinzvimbo chenguva dzose), salmon, miriwo mitsva, uye michero," anodaro Davis.

Rangarira Iyi Mantra

"Pane chirevo chekare chinoti," Idya kudya kwamangwanani samambo, masikati semuchinda, uye kudya kwemanheru semurombo, "anodaro Davis. Chengetedza ichi quote mupfungwa zuva rese, uye iwe unenge uri munzira yako yekurasikirwa nehuremu pasina nguva!

Usavimbe neBreakfast Bars

Granola nemabhawa emangwanani anowanzo shanda sekukurumidza kuenda-kudya, asi mazhinji acho ane macalorie mazhinji senge dhizeti! "Mabhara mazhinji emakorokoza ari oatmeal makiki, pamwe neshuga yakawanda kupfuura yaunoda," anodaro Davis. "Chidimbu chiduku chepeanut butter pachimedu chakapetwa chechingwa chezviyo chiri nani. Gadzira mamwe masangweji mashoma aya uye chengeta imwe mufiriji yako kumba, uye imwe kubasa."

Ngwarira Brunch Cocktails

Kana iwe uri noshing pakudya kwemangwanani kana brunch, yeuka kudya kwako kwekutanga kwezuva kunofanira kukupa chikafu, kwete kukugogodza (uye wedzera zvakawandisa macalorie)! "Enda nyore padoro," Davis anodaro. "Iyo ounce yevodka muMary wako Ropa inowedzera nezve zana macalorie."

Ita Kudya Kwemangwanani Kunosungirwa

Kunyangwe ukamuka uchinzwa kuzara kubva pakudya kwemanheru apfuura, edza kumedza pane chimwe chinhu chidiki mangwanani .. "Zvokudya zvinorema manheru zvingangoita kuti muviri wako ufunge uye zvinogona kutokanganisa kurara zvakanaka," anodaro Davis. "Asi kana iwe uchizorora kamwechete mune imwe nguva, ramba uchifunga kuti kunyangwe iwe uchinzwa uzere mangwanani anotevera, hauna kumbowana chero chikafu kubva pawakarara. Kusvetuka chikafu kunogona kukonzera metabolism yako kudzikira, saka kana uchikwanisa "

Wedzera Girazi reH2O

Zvinogara zvinobatsira kuisa girazi hombe remvura sechikamu chekudya kwako kwemangwanani. "[Mvura] ichakudiridza uye ichakubatsira kuti unzwe kuguta," anodaro Davis.

Ongororo ye